Have you heard about the Mediterranean Diet? Unlike most fad diets, it is more of a lifestyle than a diet. The Mediterranean Diet focuses on changing your approach to food and your cooking habits. In addition, it is easy to follow and uses ingredients commonly found in your kitchen and local grocery store. Unlike most diets, the Mediterranean diet is evidence-based, meaning there is strong research to support its role in reducing cardiovascular disease risk factors and even overall mortality. It has also been shown to improve blood sugar control for diabetes prevention and decrease levels of inflammation in the body.
The Mediterranean Diet is comprised of the following principles
- An emphasis on plants based foods including lots of fruits, vegetables and 100% whole grains.
- Lean meats (minimal amounts of red meats), fish (preferably wild) and poultry.
- Healthy fats such as olive oil and raw nuts.
- Avoidance of processed foods high in sugar, refined oils and simple carbohydrates (ex. white bread).
- Best of all, the diet allows for a moderate amount of alcohol to be consumed, in the form of one glass of red wine daily.
- The diet encourages living an active lifestyle and enjoying meal times together as a family away from any form of screen time (tv, phone, laptop etc)
Interested in learning more about what the Mediterranean Diet can do for you? My treatment plan for patients typically includes: an easy to follow guide to the diet, a 7 day meal planner, a portion sizes handout and counseling on how to make permanent lifestyle changes. I am currently accepting patients at the RSNC for the following shifts: Wednesday 2pm -8pm (Fertility and Reproductive Health), Thursday 2pm -8pm and Friday 8am-2pm. Please call 416-498-9763 to book an appointment.
References:
Esposito et al. (2004). Effect of a Mediterranean-Style Diet on Endothelial Dysfunction and Markers of Vascular Inflammation in the Metabolic Syndrome. Jama, 292(12):1440-1446
